Three Sisters Stew


corn 

Ingredients:

  • 1 cup dried Christmas lima beans (or kidney, pinto, black or Swedish brown)
  • 3 cups water
  • 2 cloves garlic
  • 2 tablespoons fresh or 2 teaspoons dry oregano
  • 1 teaspoon cumin seeds
  • 1/2 teaspoon cinnamon
  • 1 tablespoon extra virgin olive oil or ghee
  • 1 medium onion
  • 1 1/2 teaspoons sea salt
  • 2-3 cloves garlic, minced
  • 2-3 cups winter squash, cut in chunks (peel if not organic)
  • 1 14-ounce can chopped tomatoes
  • 1 tablespoon chili powder
  • 1 1/2 cups fresh or frozen corn
Optional garnish:

8-10 tablespoons grated cheese

Directions:

  1. Soak beans according to package. Drain soaking water off beans. Place beans, water, and garlic in a pot; bring to boil. Cover and simmer until beans are tender (50-60 minutes) or pressure-cook with 2 cups water (45 minutes).
  2. In a large pot, quickly dry toast oregano, cumin seeds, and cinnamon for about 30 seconds.
  3. Add oil, onion, salt, and minced garlic; sauté until onion is soft (5 minutes).
  4. Add squash, tomatoes, chili powder and cook until squash is soft (about 20 minutes). Add a little water if mixture is dry.
  5. Add cooked beans and corn to squash mixture; simmer until corn is tender.
  6. Adjust seasoning to your taste. Serve hot with grated cheese garnish, if desired.

Yield:

6 to 8 servings

Source:

Feeding the Whole Family by Cynthia Lair


 
  • Email
  • Print
  • Share
  • Text
Highlight Glossary Terms
  • Nutrition Tip

    Cinnamon is soothing both to the palate and stomach with its stimulating, heating, carminative, and tonic effects. Traditionally, cinnamon has been used to treat gastrointestinal problems – especially diarrhea – possibly due to its purported antimicrobial properties.

    Some cultures believe cinnamon in cooked foods retards spoilage if left unrefrigerated in a tropical climate.

    Cinnamon also has antibacterial properties that make it worth including in a healthy diet.

    This herb has been used medicinally for thousands of years to fight tooth decay, clear up urinary tract infections and soothe stomach irritation.

    Ancient Chinese herbal references cite its uses as early as 2700 BC and Chinese herbalists still recommend it for relieving nausea, fever, and diarrhea.


    Three Sisters Stew 
  • Nutrition Services

  • Free Nutrition App